How to Gain Muscle and Lose Fat – A Simple Guide for Endomorphs


In the world of fitness and bodybuilding, there is still an active debate about whether it is possible to do these two physiologically opposite things at the same time.

You already know that in order to burn fat, the body needs to consume less energy than it spends.

That is, you need to create a calorie deficit. If there is no calorie deficit, the fat simply will not go away.

At the same time, the bad news is that calorie deficiency reduces anabolism. To gain muscle, you need to be in a calorie surplus.

So, is it really possible to achieve these two goals simultaneously?

In today’s post, I will tell you how to gain muscle and lose fat at the same time, if you are an Endomorph.


How to Gain Muscle and Lose Fat


Although there are many aspects to be taken into consideration, it has been proved by many scientifical studies that it is, in fact, possible to lose fat and gain muscle at the same time.

Not everyone can do it, and not everyone can do it to the same degree – it all depends on your level of physical activity and your diet.

Who is Able to Gain Muscle While Burning Fat EASILY?

Basically, there are two main groups of people who are able to easily bulk muscle mass and lose fat at the same time.

The first group comprises complete beginners in weight lifting.

If you have never touched a weight lifting equipment in your life, it will be very easy for you to build muscle and burn fat at the same time.

Especially if you have solid fat stores that you are trying to cut down.

When people just begin to exercise with weights, under any conditions, their strength indicators and muscle mass grow quickly.

This can be explained by simple logic: beginners who have not trained before, have an untapped potential for growth in strength and muscle mass.

This situation can be compared with two decanters of water of the same volume: one of which is empty (these are beginners), and the second is almost full (experienced trainees).


How to Gain Muscle and Lose Fat


Compared to a full decanter, much more water will fit into an empty decanter, simply because it has more potential to accommodate a larger volume of liquid.

It is notable that beginners are able to grow muscle tissue even on a calorie deficit (due to which fatty tissue is lost).

This is possible due to the fact that before, their muscles did not receive an incentive for growth and therefore have a greater backlog than trained athletes.

However, in order to make this possible to happen, the important condition is to follow a diet rich in proteins (2,8 – 3,4 g per kg of the body).

The second group is people starting to push hard again after a long period of break.

What actually happens during a break in strength training, is that strength indicators decrease at people who have trained before.

Moreover, they lose some of the muscle tissue due to the fact that the muscles have not received a training stimulus for a long time to maintain their volumes (not to mention growth).

In addition to this, the percentage of fat stores in the body also increases.

As a result, a man who refused to train for a long time took a few steps back and thus, freed up space in a practically filled jug.

What About Experienced Trainees?

Here, things are not so simple and definite.

The case is still rather open than closed, due to very few pieces of research that leave more questions than providing answers.

However, the trend is quite noticeable.

Once people move from the novice category to the more advanced, it is extremely difficult for them to achieve body recomposition.

If a person adheres to a very small energy deficit (minus maximum of 200 calories per day from the maintenance level), in combination with intensive strength training, it is possible that with tiny steps he can still grow muscles and burn fat at the same time.

But, unfortunately, for experienced trainees, this process can not last forever.

At some point, they reach that point of development of muscle mass or a decrease in the percentage of fat in the body, at which the simultaneous burning of fat and muscle growth becomes clearly impossible.

We can not say with 100% precision that they can simultaneously grow muscles and get rid of fat mass.

At the same time, the assertion that body recomposition for experienced trainees is impossible is not entirely correct.

Diet Plan for Endomorphs

If you are an Endomorph, meaning that your body is prone to an easy formation of excess fat tissues on abdominal and side parts, and you are looking to change the ratio of fat and muscle tissue (make your waist a little bit thinner and build more muscle mass, in the scientific words “body recomposition”), there are some key aspects that you will want to follow in terms of your diet and training.

Take Some Steps to Speed up Your Metabolism

The main distinguishing feature of Endomorph is that they have a slow metabolism.

Usually, Endomorphs gain muscle volume quite efficiently and quickly, with a corresponding percentage of stored fat.


How to Gain Muscle and Lose Fat


Of course, for most people who are concerned with aesthetics, this is not a very good combination.

My main advice for Endomorphs that have excess stores of fat in the waist area: don’t start a muscle gain program being in this condition.

First of all, it is good to speed up your metabolism rate.

If you take 3-4 meals a day, break them down into more frequent and smaller meals.

The so-called fractional nutrition does not sharply increase the level of sugar in your blood and thus, all the energy that is obtained from carbs will be used as a source of energy for your workouts.

Add cardio workouts that will also help you to promote your metabolism.

Pay Special Attention to What You Consume

In terms of diet, a rigid discipline is very welcomed.

Unfortunately, your body is constituted in the way that it stores very quickly on your sides and abs all that you eat in excess.

That is why it is good to reduce in your diet:

a) fats (0,7 -1 g per 1 kg of body weight), from these, approx. 60% should be unsaturated vegetable fats and 40% of saturated animal origin fats, in order to synthesize testosterone from cholesterol.

Note: Many people get scared when they hear the word “fat’. The truth is that not all fats are created equal. For example, there are healthy fats (like Omega3) that help to burn fat. 


How to Gain Muscle and Lose Fat


b) fast simple carbs. The most part of subcutaneous fat is synthesized from the excess of simple carbs.

A maximum of 3 g of carbs per kg of body weight will be enough, even less: 1-1,5 g is even better if you can.

Also, try to focus on the consumption of slow carbs during 3-4 months – this is the time needed to see results.

At the same time, in terms of building muscle volumes, you want to increase the intake of proteins (between 2-2,8 g per 1 kg of body weight).

Thus, you want to focus on high protein food, complex carbs (nuts, beans, whole grains, brown rice, buckwheat), and polyunsaturated fatty acids (linseed oil and fish oil).

Make Calculations Specifically for You

Here, I have mentioned some numbers (like 3g of carbs, 1 g of fats, etc.), but, please take them as a reference point and remember that, specifically for you, there will be a need for individual calculation.

You want to take carbs in the amount that is necessary and sufficient enough for completion of your training loads and in order to ensure those excess carbs are not converted into fats.

How you can do that? Well, it is quite simple!


How to Gain Muscle and Lose Fat


Try to start with the minimum amount of carbs, let’s say 100-150 g of complex carbs per day.

Your task is to gain muscle volumes, at the same time, without gaining the excess fat percentage.

Further, add by 50g of complex carbs each week, watching out the dynamics: your performance improvement, increase in weight, and, if there is, inspect visually those problem areas where your body stores the excess fat in the first place.

There inevitably will be such a point when simultaneously with the performance improvement, an increase of strength indicators and muscle volumes, you will find yourself surprised with your organism that started to store the excess in the form of subcutaneous fat.

If you want to deal that, all you want to do is to use the complex carbs that you are consuming as the main source of energy during the day.

The calorie deficit is also highly individual and for various people may constitute between 500-1500 calories cut down.

Among foods that you want to consume are nuts in unconsiderable amounts (with the exception of peanuts and pistachios), and of course, our favorite chicken breasts, fish and white eggs.

Consume with caution cottage cheese and dairy products in general, because these products, specifically in Endomorphs, will most likely cause retention of water in the body, which in turn, will not let you achieve relief sculpture of your body.

What Supplements are Recommended for Endomorphs?

I want to also emphasize here that it is not recommended to “starve”, because this slows down the metabolism very much.

All you want to do is to make your diet balanced and diversified.

The other question is how to organize your meals. For example, I think that it is good to exclude carbs for your dinner.

Even if you are training in the evening, after your workout, it is still all right to use a protein shake as a source of energy or, use a protein that you are taking from foods, combining with fiber that you can take from fresh vegetables.

In terms of protein, it is best to use whey isolate and casein.

Whey isolate is considered to be the purest form of protein (95%), while only 5% in its composition falls on the remaining components.


How to Gain Muscle and Lose Fat


Casein is a complex protein that is digested for a long time in the body.

This allows you to maintain protein synthesis after exercise for a longer time and feel full longer.

It is also recommended to take BCCAs (which stands for Branched-Chain-Amino-Acids, meaning Valine, Leucine, and Isoleucine) – the three essential amino acids that, unlike the rest amino acids, nourish muscles directly.

Related: What is the Best BCAA Supplement?

Essential amino acids serve as catalysts for metabolism, they actively restore muscle fibers, stimulate the body’s production of growth hormone and replenish the energy balance.

Thanks to the action of these organic compounds, muscle aging slows down, and fat is burned much more efficiently.

My recommendation is to also pay attention to L-Carnitine, that is is a dietary supplement commonly used to stimulate muscle energy and burn fat.

It helps to convert fatty acids into fuel, which is necessary for the production of muscle energy. This process contributes to fat loss and muscle growth.

L-Carnitine does not contain stimulants and is ideal for use with a fat burner and other products to control weight and improve training results.

Because you will want your training program to be high-intensive (I will explain in greater detail in the next section), you may experience pain in your joints that could be easily relieved if you take Glucosamine additive.

Training Plan for Endomorphs

In regard to the training program, you want your workouts to be high-intensive, with rest intervals of up to 1,5 minutes maximum and a number of repetitions between 16-25.

It is preferably not only to perform basic exercises by 8-10 repetitions but also sometimes to increase the intensity of your workout by performing 15, 20, and even 25 repetitions, at the same time shortening the time between sets and using drop sets, super-sets and other forms of workout intensification.

Thus, chances are you will be spending more and more energy, burning more and more fat.

Many athletes with an Endomorph body type prefer strength training because due to their proportions, they feel like they are able to lift without difficulty heavyweights.

At the same time, I notice many times that due to this preference, they tend to focus on strength training only, ignoring the cardio training.

If you will train like this exclusively in the strength style, chances are that the result you will get will be even bigger proportions and the fat on your waist and sides will not go anywhere.

That is why it is good to add a minimum of 4 cardio workouts (with a duration of approx. 40 minutes) each week on a regular basis.


How to Gain Muscle and Lose Fat


You can do it before or after your strength workout, first thing in the morning on an empty stomach (after you took your protein shake and having your BCAA shake on your hand) or, on your non-workout days.


Read More About Cardio Workouts: How to Do Cardio Without Losing Muscle

So, the style of training should be a combination of strength and cardio workout, rather than exclusively strength training.

The Bottom Line

It is important to also take note the genetics and do not forget that we all are constituted individually and therefore, even in the frames of the same body type, some of us bulk up muscle mass and burn fat more easily than others.

I didn’t mention anything about sleep, because the recommendations remain the same, regardless of what type of body do you have.

It is always good to have healthy and enough sleep in order for your body can fully recover from the training sessions and respond with the results that you aspire for.

If you are following this kind of diet and training program and still, don’t see any result in losing excess weight, then you may want to consider taking a hormone test and check out your thyroid gland and pancreas.

Also, if you haven’t done so, it is good to consult a good specialist, like a physician or a trainer.

Always remember that there is no issue that doesn’t have a solution. We are living in this world in order to achieve our goals and make our dreams come true!

I hope you have enjoyed reading this article and now, you know better how to gain muscle and lose fat for Endomorphs.

If you have any questions or thoughts about the above aspects, or you have something to add or share your story, please leave them in the comments section below and I will get back to you asap.

If you liked this article and think it might be useful for someone else too, please share it with your friends and family through social media channels.

All the best,

Ionut Voicu

How to Gain Muscle and Lose Fat

2 thoughts on “How to Gain Muscle and Lose Fat – A Simple Guide for Endomorphs”

  1. I really enjoyed this informative post and something that I feel is a very specialized subject.

    That’s why I think that employing a professional trainer has to be key.

    Training for me used to be down the gym but in those days diet amongst other things that you mention in this post was not evident then.

    Nowadays for me running and ensuring that I drink plenty before I start. A double-strength juice with sugar and salt added and that’s it for me for anything up to 10 miles.

    Once again thank you.


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